beat yourself up
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phrasal-verb

beat yourself up

Meaning
to blame or criticize yourself too much for something
Example
Don't **beat yourself up** over one mistake.
phrasal-verb

hold back anger

Meaning
to control one’s temper during conflict
Example
He tried to **hold back anger** while listening to the criticism.
phrasal-verb

look inside

Meaning
to reflect on your own emotions and motivations
Example
You need to **look inside** yourself to understand your anger.
phrasal-verb

close the loop today

Meaning
to finish outstanding follow-ups before the day ends
Example
Let's **close the loop today** so clients get answers before evening.
phrasal-verb

call by

Meaning
to visit briefly
Example
I’ll **call by** your office tomorrow morning.
phrasal-verb

hang in

Meaning
to stay strong and not give up despite difficulties
Example
When life gets hard, you just have to **hang in** and stay positive.
phrasal-verb

dig up

Meaning
to discover secret or forgotten information
Example
Journalists managed to **dig up** new evidence about the case.
phrasal-verb

balance out inflation

Meaning
to offset or stabilize inflationary pressure
Example
Raising interest rates can help **balance out inflation**.
phrasal-verb

rise with courage

Meaning
to face challenges bravely and stay positive
Example
We must **rise with courage** when life throws difficulties our way.
phrasal-verb

settle for

Meaning
to accept something that is not perfect because there is no better option
Example
He didn’t like the first design but had to **settle for** it due to time constraints.
phrasal-verb

draw up a contract

Meaning
to prepare an official agreement in writing
Example
The lawyers will **draw up a contract** before the deal is signed.
phrasal-verb

look back at

Meaning
to think about something that happened in the past
Example
When I **look back at** my college days, I realize how much I’ve learned.
phrasal-verb

rise through self-doubt

Meaning
to overcome feelings of insecurity and believe in your ability
Example
He managed to **rise through self-doubt** and achieve great success.
phrasal-verb

tackle issues with

Meaning
to address problems together with someone
Example
Let's **tackle issues with** transparency during the review.
phrasal-verb

call for accountability

Meaning
to demand responsibility from someone for their actions
Example
The citizens **called for accountability** after the scandal broke out.
phrasal-verb

lean on each other

Meaning
to rely on teammates for help or support
Example
In challenging projects, we often **lean on each other** for motivation.
phrasal-verb

mix with locals

Meaning
to socialize or interact with local people
Example
Students are encouraged to **mix with locals** to practice the language.
phrasal-verb

find against

Meaning
to decide that someone is wrong or guilty
Example
The judge **found against** the company for breaking the contract.
phrasal-verb

stand for yourself

Meaning
to defend your beliefs or actions confidently
Example
Always **stand for yourself** even when others disagree.
phrasal-verb

build up stamina

Meaning
to increase strength or endurance gradually
Example
Running regularly helps to **build up stamina**.
phrasal-verb

build up economic ties

Meaning
to strengthen trade relationships between nations
Example
Asian countries are trying to **build up economic ties** through regional cooperation.
phrasal-verb

show back up

Meaning
to return after being away or absent
Example
He suddenly **showed back up** after months of silence.
phrasal-verb

wait on

Meaning
to wait for something to happen before acting; to depend on
Example
We’re **waiting on** the results before making a decision.
phrasal-verb

cut down

Meaning
to eat or use less of something
Example
He’s trying to **cut down** his sugar intake.
phrasal-verb

scroll through

Meaning
to move down or up a page to look at content
Example
I spent an hour **scrolling through** Instagram last night.
phrasal-verb

shut down emotionally

Meaning
to stop expressing or feeling emotions, especially after being hurt
Example
After the argument, he completely **shut down emotionally**.
phrasal-verb

talk down worries

Meaning
to reduce anxious thoughts by speaking calmly
Example
We **talk down worries** together when a decision feels risky.
phrasal-verb

turn down for

Meaning
to reject an offer or opportunity
Example
He was **turned down for** the job because he lacked experience.
phrasal-verb

take off with

Meaning
to become successful quickly
Example
Their new app **took off with** millions of downloads in the first week.
phrasal-verb

brainstorm for

Meaning
to generate ideas or solutions through discussion; to think creatively about something
Example
Our team will **brainstorm for** new product ideas this afternoon.
phrasal-verb

turn setbacks into strengths

Meaning
to use failures or difficulties as a source of learning and confidence
Example
She learned to **turn setbacks into strengths** through self-belief.
phrasal-verb

come clean with

Meaning
to be completely honest with someone about something
Example
You should **come clean with** the team about the project delay.
phrasal-verb

get ahead financially

Meaning
to improve your financial situation over time
Example
It takes careful planning to **get ahead financially** in this economy.
phrasal-verb

write up

Meaning
to prepare a detailed written report
Example
Please **write up** the feedback summary for the manager.
phrasal-verb

long for

Meaning
to wish very strongly for something that cannot happen or is far away
Example
He still **longs for** the days when he could have made things right.
phrasal-verb

stir up trouble

Meaning
to cause or provoke conflict or unrest
Example
Certain groups tried to **stir up trouble** during the election.
phrasal-verb

face up to challenges

Meaning
to confront difficulties with courage and confidence
Example
You’ll grow stronger when you **face up to challenges** instead of avoiding them.
phrasal-verb

bring down debt

Meaning
to reduce the amount of money a government or company owes
Example
The government is trying to **bring down debt** by increasing exports.
phrasal-verb

run over budget

Meaning
to spend more money than was planned
Example
The construction project **ran over budget** by nearly 20%.
phrasal-verb

pick off

Meaning
to shoot or remove one by one
Example
The sniper **picked off** the enemies from a distance.
phrasal-verb

preserve up

Meaning
to maintain or keep something in its original condition for the future
Example
We must **preserve up** our traditional dance forms.
phrasal-verb

own responsibility for

Meaning
to accept that you are accountable for something that happened
Example
He chose to **own responsibility for** the team’s delay.
phrasal-verb

get away with

Meaning
to do something wrong without being punished
Example
He thought he could **get away with** cheating on the test.
phrasal-verb

build alliances

Meaning
to form cooperative relationships between groups or nations
Example
Countries must **build alliances** to face economic crises together.
phrasal-verb

scale up investment

Meaning
to increase the amount of money invested in a project or sector
Example
The policy aims to **scale up investment** in renewable energy.
phrasal-verb

take through

Meaning
to explain something step by step; to guide someone through a process
Example
Let me **take you through** the application process.
phrasal-verb

flare with anger

Meaning
to suddenly become very angry
Example
She **flared with anger** when she heard the unfair decision.
phrasal-verb

migrate to

Meaning
to move data or systems from one environment to another
Example
The IT team is working hard to **migrate all databases to** the cloud.
phrasal-verb

hold the door

Meaning
to keep the door open for someone as a polite gesture
Example
He always **holds the door** for others when entering a building.
phrasal-verb

simmer with frustration

Meaning
to feel anger or annoyance that is not fully expressed
Example
She **simmered with frustration** after failing the exam.
phrasal-verb

coach up

Meaning
to train someone thoroughly to improve their skills
Example
My mentor **coaches me up** before every major presentation.
phrasal-verb

keep moving

Meaning
to continue progressing without giving up
Example
Even when life gets tough, you must **keep moving**.
phrasal-verb

adhere to principles

Meaning
to continue to obey or follow moral rules or beliefs
Example
A true professional should **adhere to principles** even under pressure.
phrasal-verb

rise above challenges

Meaning
to overcome difficulties and remain positive
Example
He learned to **rise above challenges** and stay optimistic.
phrasal-verb

revive through

Meaning
to bring back to life or strength by specific efforts
Example
The stimulus package helped **revive through** major industrial investment.
phrasal-verb

build insight from

Meaning
to develop understanding by analyzing past experiences
Example
We can **build insight from** our past projects to improve future ones.
phrasal-verb

back out of agreement

Meaning
to withdraw from an agreement or promise
Example
The government suddenly **backed out of agreement** with its allies.
phrasal-verb

keep perspective

Meaning
to stay calm and rational during emotional situations
Example
During conflicts, it’s important to **keep perspective** instead of overreacting.
phrasal-verb

shift away from negativity

Meaning
to move your attention away from negative thoughts or people
Example
I’ve learned to **shift away from negativity** and focus on gratitude.
phrasal-verb

fill up with

Meaning
to become full or crowded with something
Example
The hall **filled up with** excited guests before the concert began.
phrasal-verb

care for

Meaning
to look after someone who is sick or in need
Example
He **cares for** his elderly parents every day.
phrasal-verb

zone back in

Meaning
to regain focus after being distracted
Example
After taking a short walk, I **zoned back in** and finished the report.
phrasal-verb

let emotions show

Meaning
to express one’s true feelings openly
Example
He rarely **lets his emotions show**, even when he’s upset.
phrasal-verb

turn into

Meaning
to become something different
Example
Over time, the small shop **turned into** a large supermarket.
phrasal-verb

fight on

Meaning
to continue trying to achieve something despite difficulties
Example
Even when life gets hard, true champions **fight on**.
phrasal-verb

comment on

Meaning
to express an opinion about something
Example
Please **comment on** the professor’s recent publication.
phrasal-verb

cut back on imports

Meaning
to reduce the amount of goods bought from abroad
Example
The country decided to **cut back on imports** to improve its trade balance.
phrasal-verb

cling to power

Meaning
to try to keep control or authority
Example
Some leaders **cling to power** even after losing public support.
phrasal-verb

step up with

Meaning
to provide leadership or resources when needed
Example
She **steps up with** clear goals whenever the team feels stuck.
phrasal-verb

keep away

Meaning
to stay at a distance; to avoid something or someone
Example
You should **keep away** from junk food if you want to stay healthy.
phrasal-verb

turn around from

Meaning
to change from a failing situation to a successful one
Example
The company managed to **turn around from** a major loss last year.
phrasal-verb

deal out

Meaning
to distribute something to several people
Example
The teacher **dealt out** the exam papers.
phrasal-verb

go all in

Meaning
to put all your effort, energy, or enthusiasm into something
Example
He **went all in** to make the event successful.
phrasal-verb

lift out of recession

Meaning
to help the economy move away from a downturn
Example
New export policies helped **lift the economy out of recession**.
phrasal-verb

move on to

Meaning
to go to another place after finishing one
Example
After visiting Paris, we’ll **move on to** Rome.
phrasal-verb

grow beyond limits

Meaning
to improve yourself beyond what you thought possible
Example
You will **grow beyond limits** once you believe in your abilities.
phrasal-verb

connect through art

Meaning
to build understanding or friendships using creative expression
Example
People can **connect through art** even if they speak different languages.
phrasal-verb

open access to opportunities

Meaning
to make education, jobs, or services available to more people
Example
Digital transformation helps **open access to opportunities** globally.
phrasal-verb

bring forward a resolution

Meaning
to formally present a proposal or resolution for discussion
Example
The delegate **brought forward a resolution** on global peace and cooperation.
phrasal-verb

ally with

Meaning
to join forces with someone for a shared cause or benefit
Example
The developing nations **allied with** each other to negotiate better trade terms.
phrasal-verb

speak across borders

Meaning
to communicate effectively with people from other countries
Example
Social media allows us to **speak across borders** instantly.
phrasal-verb

roll out to

Meaning
to release something to a group of people
Example
The update will **roll out to** all users overnight.
phrasal-verb

go over the report

Meaning
to review or examine something carefully
Example
Let's **go over the report** before the meeting starts.
phrasal-verb

phase in

Meaning
to introduce or implement something gradually over a period of time
Example
The school plans to **phase in** bilingual education over the next few years.
phrasal-verb

aim toward

Meaning
to direct efforts or plans toward achieving something
Example
Her education is **aimed toward** a career in medicine.
phrasal-verb

be thrilled about

Meaning
to feel very excited or pleased about something
Example
She was **thrilled about** her upcoming vacation.
phrasal-verb

go over with

Meaning
to review or explain something to someone carefully
Example
The teacher **went over** the essay with the students.
phrasal-verb

sit through

Meaning
to stay until the end of something that is long or boring
Example
We had to **sit through** a three-hour seminar on research methods.
phrasal-verb

give over

Meaning
to stop doing something; to hand control to someone
Example
He finally **gave over** his duties to his assistant.
phrasal-verb

map out a plan

Meaning
to carefully plan or design steps to achieve a goal
Example
She **mapped out a plan** for reaching her five-year career goals.
phrasal-verb

hesitate over

Meaning
to pause before doing or saying something because of uncertainty
Example
She **hesitated over** whether to tell him the truth.
phrasal-verb

come through for

Meaning
to do what is needed or expected, especially in difficult times
Example
Our teammates always **come through for** each other when deadlines are tight.
phrasal-verb

carry along

Meaning
to inspire or persuade someone to agree or follow
Example
Her speech **carried along** the entire audience.
phrasal-verb

follow self-imposed rules

Meaning
to obey the rules you set for yourself
Example
Self-disciplined people **follow self-imposed rules** without complaint.
phrasal-verb

stand by allies

Meaning
to support friendly nations during difficult times
Example
The country promised to **stand by allies** during the crisis.
phrasal-verb

listen within

Meaning
to pay attention to your inner voice or emotions
Example
When confused, take a moment to **listen within**.
phrasal-verb

screw up

Meaning
to do something badly or incorrectly
Example
He **screwed up** the report by adding wrong data.
phrasal-verb

flare with joy

Meaning
to suddenly feel or show great happiness
Example
His face **flared with joy** when he saw his family again.
phrasal-verb

merge efforts with

Meaning
to combine work or resources with another party
Example
They **merged efforts with** neighboring countries for mutual benefit.
phrasal-verb

get ahead in

Meaning
to make progress or succeed in a particular area
Example
She worked hard to **get ahead in** her studies.
phrasal-verb

adapt within communities

Meaning
to adjust behavior and habits to fit in with a local community
Example
Immigrants often need to **adapt within communities** to feel at home.
phrasal-verb

throw out

Meaning
to get rid of something you no longer need; to discard
Example
We should **throw out** all the old newspapers.
phrasal-verb

quote from

Meaning
to repeat words from a person or source in speech or writing
Example
The news anchor **quoted from** the Prime Minister’s statement.
phrasal-verb

step in for

Meaning
to take someone’s place to handle a situation
Example
The manager had to **step in for** the team leader during the crisis.
phrasal-verb

shine a light on

Meaning
to reveal information so people notice it
Example
Podcasts **shine a light on** local heroes balancing community work and study.
phrasal-verb

forgive for

Meaning
to stop feeling angry or resentful toward someone for something
Example
She **forgave him for** lying to her.
phrasal-verb

breathe through fear

Meaning
to calm yourself by breathing slowly during fear or anxiety
Example
When panic hits, **breathe through fear** to steady your nerves.
phrasal-verb

calm within

Meaning
to find inner peace or stability
Example
Even in chaos, she managed to **calm within** herself.
phrasal-verb

rise with kindness

Meaning
to overcome negativity with compassion and empathy
Example
Always try to **rise with kindness** even when people hurt you.
phrasal-verb

get through

Meaning
to successfully complete or pass something; to finish
Example
I finally **got through** my math exam.
phrasal-verb

follow up

Meaning
to check progress or take further action on something previously discussed
Example
I’ll **follow up** with the client about the new proposal.
phrasal-verb

work hand in hand with

Meaning
to cooperate closely with someone
Example
The design and development teams **work hand in hand with** each other to deliver quality results.
phrasal-verb

deal with customs

Meaning
to handle procedures for importing or exporting goods
Example
Exporters must **deal with customs** regulations carefully.
phrasal-verb

smash into

Meaning
to crash violently into something
Example
The truck **smashed into** the barrier after losing control.
phrasal-verb

bubble with

Meaning
to be full of excitement, happiness, or energy
Example
The kids were **bubbling with** excitement at the party.
phrasal-verb

wait out

Meaning
to wait until something unpleasant ends
Example
We decided to **wait out** the storm at the café.
phrasal-verb

wish for

Meaning
to hope or desire for something to happen
Example
I always **wish for** peace and happiness in my life.
phrasal-verb

step up production

Meaning
to increase the manufacturing output to meet export demand
Example
Factories **stepped up production** to fulfill international orders.
phrasal-verb

hold over feelings

Meaning
to keep emotions or resentment from the past and let them affect the present
Example
She tends to **hold over feelings** from old arguments.
phrasal-verb

make it right

Meaning
to correct a mistake or repair the damage caused by one’s actions
Example
He promised to **make it right** after hurting her feelings.
phrasal-verb

build around customer needs

Meaning
to develop products or services based on user demands
Example
Successful startups **build around customer needs** to ensure satisfaction.